Starting Position: Lie on your stomach on an exercise mat or floor with your hands positioned directly under your shoulders and fingers facing forward. Legs should be straight and toes pointed.
Upward Phase: Gently exhale. Engage your abdominal/core muscles to support the spine. Press your hips into the mat or floor. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back. Hold this position for 15 - 30 seconds.
Downward Phase: Gently lower your upper body back to the mat or floor, lengthening the spine as you descend.
If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
As the length of arms differ, individuals may often lift their hips off the mat or floor as they fully extend their arms. In this case, limit the extension in your arms to keep the hips on the mat.